Mediterranean Diet and DASH Diet Help Lower Cholesterol

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Different Choices, Similar Advice

Eating a diet rich in healthy fats can help reduce low-density lipoprotein (LDL) “bad” cholesterol and improve your overall heart health. For example, the American Heart Association’s recommendations are straightforward: eat less food with unhealthy saturated and trans fats, and eat more food with healthy unsaturated fats.

But how do you know which foods to choose, how much of them to eat, and how often?

Fortunately, two diets have been shown to lower LDL cholesterol and improve overall health: The Mediterranean Diet and the DASH Diet. Here’s how they work.

Mediterranean Diet

The Mediterranean Diet is a popular, well-studied heart-healthy diet that’s based on foods people have traditionally eaten in Greece, Italy, and other regions of the Mediterranean. It’s recommended by the Dietary Guidelines for Americans to improve heart health and prevent disease, and has been shown to lower LDL cholesterol. It suggests you:

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) Diet is a flexible and balanced eating plan. It was designed to lower blood pressure without medication, and help people create a heart-healthy eating style for life. It has been shown to lower LDL cholesterol and lower blood pressure compared to a typical American diet alone. Its guidelines include:

†Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk, as in Metamucil and Meta Daily Heart Health, may reduce the risk of heart disease by lowering cholesterol. One serving of Metamucil has 2.4 grams of this soluble fiber. One serving of Meta Daily Heart Health has 3.6 grams of this soluble fiber. One serving of Metamucil capsules has at least 1.8 grams of this soluble fiber.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.